The 5-4-3-2-1 technique is one of those simple tools that, once you try it, you kind of wonder... why didn’t anyone teach me this earlier?

It’s gentle, practical, and a really effective way to bring yourself back to the here and now, especially when your nervous system is doing that thing where it feels like everything is spiralling. Whether you’re feeling overwhelmed, anxious, spaced out, disconnected, or like you’ve left your body altogether, this tool may help you land.

Progressive Muscle Relaxation (PMR) is one of my favourite relaxation techniques, and I want to share it with you.

It’s simple: you gently tense, then slowly release different muscle groups in your body. There are lots of ways to do this, but I like to move in a specific sequence toe to head. When I have time, I slow it right down and separate the muscle groups even more so I can really tune in.

At its core, PMR helps you notice where your body is holding tension and teaches you how to let it go. It’s also a powerful way to connect with your body and listen to your parts through sensation, not just thought.